It’s almost that time of year when we all start to think about surrounding yourself with your friends and family to make new memories and give thanks while enjoying all of those delicious foods we tend to overload on at this time of year. 

One thing to remember is to be sure you are giving thanks for your own health. We spend so much time worrying about others, especially during the Holiday Season that we forget to take care of ourselves. I want to share some tips on how to enjoy this time of year while also reducing your risk of affecting your health and the health of those around you.

  1. If you are having any symptoms or have had any symptoms including fever, chills, cough, headache, dizziness or  a change/ loss of your taste or smell – it would be best not to expose others and you should stay home. 
  2. Have a HEALTY snack before holiday meals to reduce the amount of sweets and excess food you may otherwise consume
  3. Monitor portion sizes
  4. Limit sides and desserts
  5. If you have chronic medical conditions, please be sure you do not stray from your recommended dietary restrictions. Please see some basic recommendations below and reach out to your primary care provider for more details. 

DASH diet — For Hypertension (high blood pressure; greater than 140/90):

  • Rich in potassium, calcium, magnesium, fiber & protein
  • Low in saturated fat
  • Low in sodium


  • Healthy carbohydrates
  • Fiber-rich foods
  • Heart-healthy fish
  • ‘good’ fats


  • Saturated fats
  • Trans fats
  • Cholesterol
  • Sodium

HYPERLIPIDEMIA diet (high cholesterol)

  • High-fiber foods
  • Fish and omega-3 fatty acids

Diet information retrieved from

*for more detailed information on any of the above or questions regarding other conditions or diets, please reach out to us at  and we will get back with you as soon as possible.

** If you don’t currently have a primary care provider, I encourage you to become established. Please contact us by checking out our website:, email: or by phone: 567.408.1496

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